The Anti-Cancer Diet 
                    Cancer Nutrition Tips and Cancer-Fighting Foods 
                    Whether you have a history of cancer in your family, or are currently battling the disease, lifestyle 
                    factors, including your diet, can make a huge difference in helping you fight off cancer. Some foods 
                    actually increase your risk of cancer, while others support your body and strengthen your immune 
                    system. By making smart food choices, you can protect your health, feel better, and boost your ability 
                    fight off cancer and other disease 
                    IN THIS ARTICLE: 
                    What you need to know 
                    Focus on plant-based foods 
                    Bulk up on fiber 
                    Cut down on meat 
                    Choose your fats wisely 
                    Choose cancer-fighting foods 
                    Prepare your food in healthy ways 
                    What you need to know about cancer and diet 
                    Not all health problems are avoidable, but you have more control over your health than you may 
                    think. Research shows that a large percentage of cancer-related deaths—maybe even the majority—
                    are directly linked to lifestyle choices such as smoking, drinking, a lack of exercise, and an unhealthy 
                    diet. Avoiding cigarettes, limiting alcohol, and getting regular exercise are a great start to an anti-
                    cancer lifestyle. But to best support your health, you also need to look at your eating habits. 
                    What you eat—and don’t eat—has a powerful effect on your health, including your risk of cancer. 
                    Without knowing it, you may be eating many foods that fuel cancer, while neglecting the powerful 
                    foods and nutrients that can protect you. If you change your diet and behaviors, you can minimize 
                    your risk of disease and possibly even stop cancer in its tracks. 
                    Cancer prevention diet tip #1: Focus on plant-based foods 
                    Why plant-based foods are cancer-fighting powerhouses 
                    It comes down to this: Plants have less fat, more fiber, and more cancer-fighting nutrients. These 
                    three elements work together to support your immune system and help your body fight off cancer.   
                    The best diet for preventing or fighting cancer is a predominantly plant-based diet that includes a 
                    variety of vegetables, fruits, and whole grains. A plant-based diet means eating mostly foods that 
                    come from plants: vegetables, fruits, nuts, grains, and beans.  
                    The less processed these foods are—the less they’ve been cooked, peeled, mixed with other 
                    ingredients, stripped of their nutrients, or otherwise altered from the way they came out of the 
                    ground—the better. 
                    There are many ways to add plant-based foods to your diet. A nice visual reminder is to aim for a 
                    plate of food that is filled at least two-thirds with whole grains, vegetables, beans, or fruit. Dairy 
                    products, fish, and meat should take up no more than a third of the plate. Keep in mind that you don’t 
                    need to go completely vegetarian. Instead, focus on adding “whole” foods, which are foods close to 
                    their original form. Just as important, try to minimize or reduce the amount of processed foods you 
                    eat. Eat an apple instead of drinking a glass of apple juice, for example. Or enjoy a bowl of oatmeal 
                    with raisins instead of an oatmeal raisin cookie. 
                    Simple tips for getting more plant-based foods in your diet 
                         Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (such as 
                          oatmeal). 
                         Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. 
                          Always order lettuce and tomato (plus any other veggies you can) on your sandwiches. Order 
                          whole grain bread for your sandwiches. Have a side of veggies like cut up carrots, sauerkraut, 
                          or a piece of fruit. 
                         Snacks: Fresh fruit and vegetables. Grab an apple or banana on your way out the door. Raw 
                          veggies such as carrots, celery, cucumbers, jicama, peppers, etc. are great with a low-fat dip 
                          such as hummus. Keep trail mix made with nuts, seeds, and a little dried fruit on hand. 
                         Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Top a baked 
                          potato with broccoli and yogurt, sautéed veggies, or with salsa. Replace creamy pasta sauces, 
                          with sautéed vegetables or tomato sauce made with healthy olive oil. 
                         Dessert: Choose fruit instead of a richer dessert. Or a single square of dark chocolate. 
                     
                    Buy organic or local produce, if possible 
                    Some pesticides found in commercially-grown produce are also suspected carcinogens. Organic foods 
                    are free of these pesticides, and locally grown produce is less likely to have been treated with 
                    chemicals to prevent spoilage. 
                    Cancer prevention diet tip #2: Bulk up on fiber 
                    Another benefit of eating plant-based foods is that it will also increase your fiber intake. Fiber, also 
                    called roughage or bulk, is the part of plants (grains, fruits, and vegetables) that your body can’t 
                    digest. Fiber plays a key role in keeping your digestive system clean and healthy. It helps keep food 
                    moving through your digestive tract, and it also moves cancer-causing compounds out before they can 
                    create harm. 
                    Fiber is found in fruits, vegetables, and whole grains. In general, the more natural and unprocessed 
                    the food, the higher it is in fiber. There is no fiber in meat, dairy, sugar, or “white” foods like white 
                    bread, white rice, and pastries. 
                    Simple ways to add more fiber to your diet: 
                         Use brown rice instead of white rice 
                         Substitute whole-grain bread for white bread 
                         Choose a bran muffin over a croissant or pastry 
                         Snack on popcorn instead of potato chips 
                         Eat fresh fruit such as a pear, a banana, or an apple (with the skin) 
                         Have a baked potato, including the skin, instead of mashed potatoes 
                         Enjoy fresh carrots, celery, or bell peppers with a hummus or salsa, instead of chips and a sour 
                          cream dip 
                         Use beans instead of ground meat in chili, casseroles, tacos, and even burgers (bean burgers 
                          can taste great) 
                     
                     
                     
                     
                                             High-fiber, cancer-fighting foods 
               Whole grains       whole-wheat pasta, raisin bran, barley, oatmeal, oat bran muffins, popcorn, brown 
                                  rice, whole-grain or whole-wheat bread 
               Fruit              raspberries, apples, pears, strawberries, bananas, blackberries, blueberries, mango, 
                                  apricots, citrus fruits, dried fruit, prunes, raisins 
               Legumes            lentils, black beans, split peas, lima beans, baked beans, kidney beans, pinto, chick 
                                  peas, navy beans, black-eyed peas 
               Vegetables         broccoli, spinach, dark green leafy vegetables, peas, artichokes, corn, carrots, 
                                  tomatoes, Brussels sprouts, potatoes 
              Cancer prevention diet tip #3: Cut down on meat 
              Research shows that vegetarians are about fifty percent less likely to develop cancer than those who 
              eat meat. So what’s the link between meat and cancer risk? First, meat lacks fiber and other nutrients 
              that have been shown to have cancer-protective properties. What it does have in abundance, 
              however, is fat—often very high levels of saturated fat. High-fat diets have been linked to higher rates 
              of cancer. And saturated fat is particularly dangerous. Finally, depending on how it is prepared, meat 
              can develop carcinogenic compounds. 
              Making better meat and protein choices 
              You don’t need to cut out meat completely and become a vegetarian. But most people consume far 
              more meat than is healthy. You can cut down your cancer risk substantially by reducing the amount of 
              animal-based products you eat and by choosing healthier meats. 
                 Keep meat to a minimum. Try to keep the total amount of meat in your diet to no more than 
                  fifteen percent of your total calories. Ten percent is even better. 
                 Eat red meat only occasionally. Red meat is high in saturated fat, so eat it sparingly. 
                 Reduce the portion size of meat in each meal. The portion should be able to fit in the palm 
                  of your hand. 
                 Use meat as a flavoring or a side, not the entrée. You can use a little bit of meat to add 
                  flavor or texture to your food, rather than using it as the main element. 
                 Add beans and other plant-based protein sources to your meals. 
                 Choose leaner meats, such as fish, chicken, or turkey. If possible, buy organic. 
                 Avoid processed meats such as hotdogs, sausage, deli meats, and salami. 
              Cancer prevention diet tip #4: Choose your fats wisely 
              A major benefit of cutting down on the amount of meat you eat is that you will automatically cut out a 
              lot of unhealthy fat. Eating a diet high in fat increases your risk for many types of cancer. But cutting 
              out fat entirely isn’t the answer, either. In fact, some types of fat may actually protect against cancer. 
              The trick is to choose your fats wisely and eat them in moderation. 
                 Fats that increase cancer risk – The two most damaging fats are saturated fats and trans 
                  fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy 
                  products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding 
                          hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is 
                          very good for food manufacturers, and very bad for you. 
                         Fats that decrease cancer risk – The best fats are unsaturated fats, which come from plant 
                          sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, 
                          and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain 
                          and heart health. Good sources include salmon, tuna, and flaxseeds. 
                    Tips for choosing cancer-fighting fats and avoiding the bad 
                         Reduce your consumption of red meat, whole milk, butter, and eggs, as these are the 
                          primary source of saturated fats. 
                         Cook with olive oil instead of regular vegetable oil. Canola oil is another good choice, 
                          especially for baking. 
                         Check the ingredient list on food labels and avoid anything with hydrogenated or partially 
                          hydrogenated oils, which are usually found in stick margarines, shortenings, salad dressings, 
                          and other packaged foods. 
                         Trim the fat off of meat when you do eat it, and avoid eating the skin of the chicken. 
                         Choose nonfat dairy products and eggs that have been fortified with omega-3 fatty acids. 
                         Add nuts and seeds to cereal, salads, soups, or other dishes. Good choices include walnuts, 
                          almonds, pumpkin seeds, hazelnuts, pecans, and sesame seeds. 
                         Use flaxseed oil in smoothies, salad dressings, or mixed in snacks such as applesauce. But do 
                          not cook with flaxseed oil, as it loses its protective properties when heated. 
                         Limit fast food, fried foods, and packaged foods, which tend to be high in trans fats. This 
                          includes foods like potato chips, cookies, crackers, French fries, and doughnuts. 
                         Eat fish once or twice a week. Good choices include wild salmon, sardines, herring, and 
                          black cod. But be conscious of mercury, a contaminant found in many types of fish.  
                    Cancer prevention diet tip #5: Choose cancer-fighting foods 
                    Your immune system keeps you healthy by fighting off unwanted invaders in your system, including 
                    cancer cells. There are many things you can eat to maximize the strength of your immune system, as 
                    well as many cancer-fighting foods. But keep in mind that there is no single miracle food or ingredient 
                    that will protect you against cancer. Eating a colorful variety gives you the best protection. 
                         Boost your antioxidants. Antioxidants are powerful vitamins that protect against cancer and 
                          help the cells in your body function optimally. Fruits and vegetables are the best sources of 
                          antioxidants such as beta-carotene, vitamin C, vitamin E, and selenium. 
                         Eat a wide range of brightly colored fruits and vegetables. Colorful fruits and vegetables 
                          are rich in phytochemicals, a potent disease–fighting and immune–boosting nutrient. The 
                          greater the variety of colors that you include, the more you will benefit, since different colors 
                          are rich in different phytochemicals. 
                         Flavor with immune-boosting spices and foods. Garlic, ginger, and curry powder not only 
                          add flavor, but they add a cancer-fighting punch of valuable nutrients. Other good choices 
                          include turmeric, basil, rosemary, and coriander. Use them in soups, salads, casseroles, or any 
                          other dish. 
                         Drink plenty of water. Water is essentially to all bodily processes. It stimulates the immune 
                          system, removes waste and toxins, and transports nutrients to all of your organs.  
                    Cancer prevention diet tip #6: Prepare your food in healthy ways 
                    Choosing healthy food is not the only important factor. It also matters how you prepare and store your 
                    food. The way you cook your food can either help or hurt your anti-cancer efforts.